Surf training out of the water – Paddle fitness

Surf training – paddle fitness

Surfboard under your arm and leash fixed to your ankle, you stand on the sand, marvelling at the endless right hander peeling perfectly to the shore in front of you.

The only thing that stands between you and the ride of your life are the 300 yards of crystal clear, turquoise water, glittering in the bright sunlight… Ughhh, it’s going to be a loooong paddle out! Gritting your teeth, you start making your way out, silently hoping for the current to pick up and drag you out there.

When you finally reach the lineup, your shoulders, neck and back are complaining bitterly about the cruel amount of paddle-action, begging you to stop. Your fitness is about to let you down before you’ve even started to surf!

Does this sound familiar? To avoid this scenario, you need to get surf training both in and out of the water. When your muscles are prepared, they are much less likely to revolt.

Nat Cope paddling out in the Maldives

There are some easy ways to train for paddle fitness. Even if you can’t surf regularly. Living in Germany, I strongly depend on out-of-water exercises to help me build paddle power prior to my surf trips. I am going to show you my favorite surf training and paddle fitness exercises.

No matter what, always pay close attention to what your body is telling you! Should you be in pain performing any of these exercises, stop immediately. After all, working out and getting fit is about doing your body good, right?☺

This first block of paddle fitness exercises is probably the closest you can get to paddling without water. They all work your upper and lower back, shoulders, core and glutes. Simply chose the two exercises you feel you need most and integrate them into your workout routine. Make sure to alternate them from time to time, presenting your body with a new challenge so that your muscles won’t get bored.

Surf training exercises:

Swimmer

Start off with 3 sets of 30 seconds, and 20 seconds rest, making the training intervals longer and the rest shorter as you grow more used to the exercise.

How to do it:

Lie down on your belly, arms and legs stretched out

Suck in your belly towards your spine and keep it engaged and strong during the whole exercise

Now raise your chest, arms and legs off the floor by engaging your hip extensors and the
muscles in your upper back

Now move your arms and legs diagonally up and down without touching the floor

Make sure to:

Engage your belly the whole time

Focus on the muscles of your upper back when lifting your chest off the floor

Keep your arms and legs off the floor

Breathe steadily in and out

Reverse Crunches

Start off with 3 sets of 30 seconds, and 20 seconds rest, making the training intervals longer and the rest shorter as you grow more used to this exercise.

Though the following exercises look far less like paddling, they still work your back and shoulders. Compared to the first exercise block, the focus here shifts a little bit more to training your sense of balance and your core … But as a good sense of balance can hardly be overrated, especially in surfing, I always integrate one of these exercises into my surf workout.

Standing Scale Rows

Start off with 3 sets of 30 seconds, and 20 seconds rest, making the training intervals longer and the rest shorter as you grow more used to this exercise.

Instead of the gymnastic band you can alternatively just hold a bottle of water in each hand.

How to do it:

Grab a gymnastic band with both hands and step on it with one leg

The standing leg can be slightly bent

Keeping your back long and straight, lean forward while lifting your other leg backwards

Try to bring your upper body and extended leg in a horizontal position

Once you find your balance pull with your elbows backwards towards the ceiling, keeping
your arms close to your body

Arms Overhead Single Leg Deadlift

Start off with 3 sets of 30 seconds, and 20 seconds rest, making the training intervals longer and the rest shorter as you grow more used to this exercise.

How to do it:

Stand tall and extend your arms upwards

Stand on one leg

Keeping your back long and straight, lean forward while lifting your other leg backwards

Bring your arms, upper body and extended leg in a horizontal position

Come back up and switch sides

Make sure to:

Keep your hips and shoulders parallel to the ground

Keep your back long and straight

Two Point Plank

Start off with 3 sets of 30 seconds, and 20 seconds rest, making the training intervals longer and the rest shorter as you grow more used to this exercise.

How to do it:

Come into plank position

While keeping your hips and shoulders parallel to the ground, simultaneously lift your left-hand and right leg

Hold for one breath

Then switch sides

Make sure to:

Keep a straight long back

Keep hips and shoulders parallel to the ground

Don’t feel like getting started? Just think of all the situations when you were wishing to have more paddle-power, think of all the great waves your gonna catch when your muscles work with you and not against you!

Nadine’s aim is to provide people with workout advice, specifically focusing on the needs of bikers, surfers and skiers. It is much easier to enjoy your favorite ride to the fullest, when you are physically well prepared. If your body knows what’s coming, you will have far more fun on the slopes, trails or waves. You won’t get tired as easily and thus you will be able to spend more quality time on your bike, your skis or your board.

Have you got any surf training or paddle fitness tips you can share with us? Personally, my own paddle fitness is what holds me back in the surf. It’s something I am working on and would love to hear for you!